Strength Training For Women Mariya Lee Female Gym Goers

What is Strength Training? Definition: Specific training that targets the muscles’ ability to resist force through weights, machines, or body weight Muscle strength is developed through increasing resistance What is Strength Training?

What is Strength Training? Usually anaerobic exercise that targets muscle strength Resistance training with machines or free weights Additionally, can train with only body weight What is Strength Training? Next Slide

General Health Benefits Anaerobic (Low oxygen) training Helps with initial and continued weight loss Bulk: High weight-Low Rep Tone: Low weight-High rep General Health Benefits

General Health Benefits Increased metabolism Kick starts weight loss Body removes toxins much faster Improved bone mineral density Fights osteoporosis General Health Benefits

Possible Negative Effects Injuries: Improper technique causes stress injuries Exhaustion deteriorates already developed muscle Any built muscle is further torn Possible Negative Effects

Possible Negative Effects Muscle imbalance: Only working on the same muscle will develop uneven strength distribution Creates problems in everyday life Short/Long muscles affect posture Possible Negative Effects

Strength Training Myths 1) “I will look bulky” 2) “It makes me feel unfeminine” 3) “I need strict cardio to lose weight” Strength Training Myths

Myth 1 Busted Bulkiness only develops through high weight training Low weight-High rep develops lean muscle tone Women are physically not as predisposed as men to get the “bulky” look Myth 1 Busted

Myth 2 Busted Strength training is not only for men Femininity is only a mental concept You do not lose the feeling of femininity just because of strength training Myth 2 Busted

Myth 3 Busted Weight Loss Lean/bulky muscle tone Beneficial to total workout Weight loss Lean muscle tone Beneficial to total workout Strength Training Cardio Very Similar Myth 3 Busted

Health Benefits for Women Helps with daily tasks Lifting up a toddler for mothers Lifting boxes or helps with heavy labor Allows development of proper technique to avoid injury Health Benefits for Women

Health Benefits For Women Muscle development Development of more fat using body cells Additional bone density guarantees a better senior adult life Osteoporosis risks(brittle bones) are much higher for women Health Benefits For Women

Strength Training Ex: Arms Free weight/body weight exercise Bicep curls with low weight Bench dips for triceps Strength Training Ex: Arms

Strength Training Ex: Shoulders and Chest Military press Dumbbell front raise Chest: Bench press Dips for chest Strength Training Ex: Shoulders and Chest

Strength Training : Abs Dumbbell Push-up row Plank-30s or more Strength Training : Abs

Strength Training : Back Barbell dead-lift Wide grip pull-up Strength Training : Back

Strength Training : Legs Barbell Squat Benefits whole leg Leg curl Hamstrings targeted Strength Training : Legs

strength training. (n. d. ) Mosby's Medical Dictionary, 8th edition strength training. (n.d.) Mosby's Medical Dictionary, 8th edition. (2009). Retrieved October 3 2016 from http://medical-dictionary.thefreedictionary.com/strength+training Sources